5 Scientifically proven methods to alleviate bloating during menstruation

Explore numerous scientifically validated methods that aid in alleviating bloating prior to and during menstrual cycles.

5 Scientifically proven methods to alleviate bloating during menstruation

Bloating, characterized by the body retaining excess water, is a prevalent premenstrual symptom. Hormonal fluctuations, particularly in estrogen and progesterone levels, occur in the days leading up to menstruation, contributing to PMS symptoms such as water retention and consequent bloating. Many individuals experience bloating just before and at the onset of their period, often finding relief shortly after menstruation begins or a few days into it. While complete prevention of bloating may be challenging, there are scientifically supported methods that can assist in reducing its severity. However, if bloating becomes severe and interferes with daily activities, it is advisable to seek immediate medical attention.

Methods for alleviating premenstrual bloating

Here are five scientifically validated lifestyle adjustments that can aid in reducing water retention and alleviating period bloating:

1. Regular exercise 

 Regular exercise 

Based on a study featured in the Iranian Journal of Nursing and Midwifery Research, regular physical activity has been shown to be beneficial in managing Premenstrual Syndrome (PMS) symptoms. Since period bloating is a common manifestation of PMS, engaging in daily exercise may aid in its reduction. Consultation with your doctor regarding the development of a weekly exercise regimen is advisable.

2. Incorporate foods rich in potassium into your diet

According to a comparative study published in the National Library of Medicine, potassium has been found to lower sodium levels and enhance urine production. Consequently, potassium can aid in reducing water retention and alleviating period bloating. Potassium-rich foods such as bananas, sweet potatoes, and dark green leafy vegetables can be incorporated into your diet to achieve this effect.

3. Steer clear of foods high in sodium

Excess sodium in your body can lead to increased water retention in cells, resulting in heightened puffiness or bloating. Therefore, it’s advisable to include low-sodium foods in your daily diet regimen. Processed foods tend to be high in salt, so prioritizing fruits and vegetables may be beneficial. According to a study published in The American Journal of Gastroenterology, high sodium intake is associated with an elevated risk of bloating. Hence, focusing on consuming whole foods that naturally contain lower levels of salt is recommended.

Steer clear of foods high in sodium

4. Limit your intake of caffeine and alcohol

Avoiding alcohol and caffeine can also contribute to reducing period bloating. Both substances have been linked to bloating and other symptoms of PMS. Staying hydrated by drinking plenty of water throughout the day is important. Excessive caffeine consumption can disrupt your gastrointestinal tract, leading to spasms and bloating. Consider replacing your regular coffee or tea with green tea as an alternative.

5. Reduce stress 

According to a study published in the Journal of Women’s Health, elevated stress levels are correlated with an increased risk of experiencing more PMS symptoms, including bloating. Therefore, it is advisable to prioritize relaxation and alleviate tension from your mind. Engaging in activities such as yoga and meditation can be beneficial in managing stress levels.